“Healthified” Fried Chicken

Fried chicken — healthified?? Remove the skin and pan-fry instead of deep fry for a healthier take on the classic crunchy chicken. Serve with veggies for a complete and delicious meal!

savory-pan-fried-chicken-hot-sauce-ck-l

Ingredients:
8 (3-oz) skinless, boneless chicken thighs
1 large egg, lightly beaten
1/3 cup all-purpose flour
1/2 tsp salt, divided
1 tsp garlic powder
1 tsp onion powder
1 tsp freshly ground black pepper
1/2 tsp ground red pepper
1 1/2 Tbsp canola oil
hot sauce, as desired

Directions:
1. Combine chicken and egg in a shallow dish and toss well to coat.
2. Combine flour, 1/4 teaspoon salt, garlic powder, onion powder, black pepper, and red pepper in a shallow dish. Dredge chicken in flour mixture.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan and swirl to coat. Add chicken and cook 5 minutes on each side or until browned and done. Drain chicken on a plate lined with paper towels. Sprinkle with remaining 1/4 teaspoon salt; top with hot sauce.

Yield: 4 servings (312 calories, 13.6 g total fat, 2.6 g saturated fat, 35.8 g protein, 9.6 g carbohydrate, 208 mg cholesterol)

Cooking Light, January 2014

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